The only bootcamp spokane that will whip your body into shape - Part 1
Sunday, November 23rd, 2008There are many bootcamp Spokane programs out there that pull you out of your day-to-day life to teach you how to lose weight. While these programs do work while you are there, once you are thrust back into the real world, keeping the weight off might not be so easy. Here are some tips to keeping the weight off!
Obstacle #1 You crank the AC
Go green! Here’s how it can save (the shape of) your own rear, too: In a study published in Physiology & Behavior, researchers found that exposure to temperatures above the “thermoneutral zone”-the artificial climate we create with clothes, heating, or air conditioning-decreases our appetite and food intake. “At a slightly uncomfortable 81 degrees, the women in the study experienced a 20 percent decrease in appetite and ate 10 percent less than at 72 degrees,” says lead author Margriet S. Westerterp-Plantenga, Ph.D., a professor of food-intake regulation in the department of human biology at Maastricht University in the Netherlands.
Detour
Instead of cranking the air conditioner every time you feel a little warm, learn to endure slightly steamier conditions. Hitting the “off” button is well worth a little discomfort if it helps you lose the saddlebags.
Obstacle #2 Always a go-getter, you work out at 6 a.m.
Why not? Morning workouts are great-if you go to bed at 10 p.m. In a recent study in the American Journal of Epidemiology, women who slept 7 or more hours a night were less likely to put on weight than women who didn’t. Those who slept only 6 hours a night were 12 percent more likely to gain substantial weight-33 pounds on average over the course of 16 years! (Women who slept a measly 5 hours had a 32 percent chance of gaining 30 or more pounds.) Other studies have linked lack of sleep to a higher BMI and have found that it negatively affects levels of the appetite-regulating hormones ghrelin and leptin.
Detour
Don’t sacrifice your snooze time-not even for an extra-long run. And quality matters more than quantity, so taking a siesta later won’t help. “In a 20-minute power nap you don’t get into the deep-sleep stage,” says Donna Taliaferro, Ph.D., associate professor of nursing at the University of Missouri-St. Louis, who conducts research on sleep and circadian rhythms. “You need to go through the cycles of sleep over a few hours to get the restorative rest that allows your body to work properly.” Bottom line: You’re better off sleeping through your workout every other day than stumbling to a sunrise Pilates class on too few z’s.
Obstacle #3 You’re a teetotaler (or a sot!)
So what? Alcohol may not be the diet kryptonite you thought it was. Recent research showed that those who have a single drink a couple times a week have a lower risk of becoming obese than either teetotalers or heavy drinkers. Those who consume more than four drinks daily, on the other hand, boost their odds of obesity by 46 percent.
Detour
Go ahead and have a drink; just avoid belly-busters like a 245-calorie pina colada. Instead, raise a glass of heart-smart merlot (123 calories per 5 ounces), Bud Light (110 calories per 12 ounces), champagne (88 calories per 4 ounces), or sake (39 calories per ounce). Or mix a 100-calorie cocktail, like vodka and diet tonic or tequila and club soda. “Just make sure you drink it with some healthy food, such as raw veggies with low-fat dip or whole-wheat pita and hummus,” advises Dawn Jackson Blatner, R.D., a spokesperson for the American Dietetic Association. Eating slows the rise of alcohol in your blood — and cuts the odds you’ll drunk-order the deep-fried mozzarella sticks.
Even with all of these great ideas, many people can’t find success on their own. Zach Hunt with Physzque Personal Fitness can help you get in the best shape of your life! Continued in PART 2.
Sweeten your oatmeal or frothy coffee drinks with this sweet spice instead of sugar (which has 16 calories per teaspoon) and you can save a couple hundred calories a week, enough to shed 2 to 3 pounds in a year without doing anything else. You’ll also be doing your heart a favor as protective estrogen levels decline: Pakistani researchers found that 1/2 teaspoon of cinnamon a day could lower heart-damaging cholesterol by 18% and triglycerides by 30%.
A small British study found that women who eat a fiber-rich, high-carb breakfast burn twice as much fat during workouts later in the day as those who eat more refined (lower-fiber) foods. Try a granola bar with at least 4 g of fiber, like Kashi, instead of the typical bar that contains just a single gram. Refined carbs spike your insulin levels, which limits your body’s ability to use fat as fuel, explains Lisa Dorfman, RD, adjunct professor at the University of Miami.
Forget bland condiments. If you want to burn fat, spice things up. In a study of 36 men and women, Australian researchers found that following a spicy meal, levels of insulin–the hormone that triggers body fat storage–were lowered by as much as 32%. One theory: Capsaicin, the chemical that gives chiles their fire, may improve the body’s ability to clear insulin from the bloodstream after you eat, so you’re more likely to burn fat following a meal spiked with chile peppers than after one that isn’t packing heat.
Just 3 ounces of canned salmon delivers 530 IU (more than the Daily Value) for vitamin D and 181 mg of calcium, a power-packed nutritional combination that may be just what your waistline needs as you get older. In a 7-year study of more than 36,000 women ages 50 to 79, researchers at Kaiser Permanente found that those who took both calcium and vitamin D supplements gained less weight after menopause than those who took a placebo. Other research shows that without enough vitamin D, our appetite-regulating hormone leptin can’t do its job. Other fatty fish choices include tuna, sardines, and mackerel.
A California study of 240 women found that dieters who replaced their sweetened drinks with water lost an average of 3 pounds more a year than those who didn’t. Subjects who sipped more than 4 cups of water a day lost 2 additional pounds, compared with those who drank less. Plus, the phosphoric acid in soda may contribute to bone loss–and osteoporosis–by changing the acid balance in your blood.
Flaxseed is rich in fiber and healthy fats, which help stabilize blood sugar, so you’re less likely to binge. Some research suggests flax can also help soothe symptoms of hormone swings because it’s high in plant estrogens. Ground seeds are easier to digest. Sprinkle them over cereals, soups, or salads; add them to smoothies; or substitute 1 cup of ground flaxseed for 1/3 cup canola, corn, or other oil or shortening in muffins and cookies. Note: Lower oven temperature slightly, since baked goods brown faster with flax.
